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Meal Planning
Links, Addresses and Books
Nutritional Recipes
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How to take care of my own and my baby's health... Do's and Don'ts
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DO eat a variety of healthful foods each day.
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DO eat 3 meals and 2-3 snacks at regular times during the day.
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DO drink 6-8 glasses of liquids each day.
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DO keep all of your health care appointments. If you miss an appointment, make another right away. Don't wait until the next month.
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DO ask your health care giver if you have any questions about what you should be doing to have a healthy baby.
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DON'T smoke. Smoking increases the chances that your baby may be born too soon and too small. Quitting at any time during your pregnancy helps.
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DON'T drink alcohol (beer, wine, coolers, liquor). Drinking alcohol can cause birth defects.
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DON'T use any street drugs (crack, cocaine, marijuana, PCP, LSD). Street drugs can hurt you and your baby.
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DON'T take any medicine-even an aspirin- or anything prescribed before you were pregnant, without first asking your health care providers if it is safe.
Management of Nausea and Vomiting during Pregnancy
Unfortunately, nausea and vomiting are common during your first few months of pregnancy. This feeling is better known as "morning sickness." Luckily, these feelings usually disappear as quickly as they appear. Here are some suggestions to help manage the vomiting and/or the nausea you may feel!
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Lie down when you feel nauseous. Sitting quietly may also help. Move around slowly without moving suddenly.
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Try to eat some dry crackers, dry toast, or dry cereal before getting up.
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Eat small meals more frequently throughout the day instead of 3 large meals. Try to keep something in your stomach at all times to avoid an empty stomach.
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Get plenty of fresh air. Going outside may help.
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Try to eat solid foods and liquids separately. Approximately 1/2 hour to 1 hour apart.
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Drinking a small amount of a carbonated beverage or juice may be helpful.
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Avoid greasy, fried, or high-fat foods such as french fries, hamburgers, fried chicken, fast foods, chips, luncheon meats, bacon, margarine, butter, mayonnaise, salad dressing, ice cream, donuts, and other pastries and baked desserts. These foods are not tolerated well by your stomach.
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Avoid highly seasoned foods and spicy foods as well as coffee. These foods too may cause an upset stomach.
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Try to get some activity or exercise.
Recommended Weight Gain for Pregnant Teenagers
Before Pregnancy Weight Recommended Weight Gain
Underweight 35-40 pounds
Average Weight 30-35 pounds
Overweight 20-25 pounds
Where Does All the Weigght Go? Breasts- 1-3 lbs. Maternal Blood- 3 1/2 lbs.
Placenta- 1-1 1/2 lbs. Fetus- 1-8 1/2 lbs.
Amniotic Fluid- 2lbs. Maternal Tissue Stores- 8-10 lbs.
Uterus- 2-3 1/2 lbs. Maternal Body Fluid - 3 lbs.
Why is Adequate Weight Gain Important?Pregnant teenagers who do not gain enough weight during their pregnancy are more likely to have small babies, premature babies, or babies with health problems.
Important Nutrients for Growth... For Me and My Baby
Energy & Protein
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Energy (Calories)- An increased amount of calories is needed during your pregnancy to help your baby grow. You will need about 300 more calories a day.
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Protein-Protein is needed for proper growth of the baby. Protein is found in meat and dairy products and should be eaten at least twice a day.
Important Vitamins
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Folic Acid- Folic acid plays an important role in preventing birth defects (called neural tube defects). It is recommended that a folic acid supplement be used in addition to the folic acid that you will receive in your meal plan. Common sources of folic acid are orange juice, strawberries, lettuce, spinach, and fortified breakfast cereals.
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Ascorbic Acid (Vitamin C)- Vitamin C is important in preventing preeclampsia (high blood pressure of the mother) that could lead to complications of the infant and/or mother and premature rupture of the membranes. You can get Vitamin C in orange juice, potatoes, tomatoes, broccoli, spinach, and cantaloupe.
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Vitamin A- Vitamin A promotes growth and keeps skin and muscles healthy. Carrots, apricots, sweet potatoes, broccoli, pumpkin, and spinach are important sources of this vitamin.
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Vitamin D- Vitamin D helps the body absorb calcium. This is important for strong bones and teeth for both you and your baby. Sources of Vitamin D include milk, butter, and egg yolks.
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Vitamin B6 This vitamin helps with the formation of nonessential amino acids (protein) that will help the baby to grow. Vitamin B6 may also help control the nausea and vomiting that may occur during pregnancy.
Important Minerals
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Calcium- Calcium intake is very important for both you and your baby. This mineral is important for the skeletal growth of the baby, and since you are still growing, it is important for you to get enough calcium, too. Calcium will keep your bones strong and prevent a disease called osteoporosis later in life. Milk, yogurt, cheese and other dairy products are the best sources of calcium.
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Iron- Iron is especially critical during pregnancy for the mother. Iron helps make hemoglobin that is found in red blood cells. Hemoglobin carries oxygen throughout the body and supports the extra blood being made during pregnancy. Iron can be found in dried beans, meats (especially beef and pork), shrimp, spinach, and iron-fortified cereals.
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Zinc- Zinc promotes wound healing and helps make protein in the body. Meat, chicken, fish, and milk are important sources of zinc.
Supplements?
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Q: Do I need to take vitamin and mineral supplements?
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A: It is recommended that all pregnant teenagers take prenatal vitamins prescribed by their physician. These are especially important because they provide extra folic acid and iron.
[Keywords: nutrition, teenagers, pregnancy]
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